Aerobic and strength training
Aerobic training has been a mixture of relatively short and high intensity workouts. At a 6.4 on the thread mill for app 45 minutes with a 2 to 5 minute break and then on to the bike for another 30 minutes. After that weights. I utilize standard weight training techniques. I will work two body parts a day on the upper body, on leg day, I just work legs. I will do squats, lunges and dead–lifts. Aerobic training is so important because your body mass will carry your pack but it's your legs and lungs that get you to the top. Do exercises that will improve muscular endurance, range of motion, stability and core strength. It’s important to pay close attention to your body and how it feels. Having a rest day is as important as a day of training.
I will always say, than no mater what activity you want to engage in, be it ice climbing, Soccer, going for a several day hike in the mountains, The activity will be different for each individual but if you want the best experience and have the most fun in your activity, then it all starts with your level and comment to your training.
The harder you train now, the better the Experience
I do as much hiking as possible, either here in Edmonton or in the great Canadian Rockies. I look for terrain that will challenge me, often wearing a back pack with a couple of pounds added.
Don’t worry about the weather and try not to be a prognosticator on what the weather is going to do and remember there is no such thing as bad weather just bad gear.
I live close to the Canadian Rockies which gives me easy access to go climbing acres of wonderful blue ice. This is another way of staying in great shape, a lot of times the approach is two to three hours long.
In the past when I was training for my first Mt: Everest attempt, I new that I would have to cross over Hugh crevasses in the Khumbu Icefall where several ladders would have to be joined together. I also felt that wearing a heavy back pack and wearing crampons would be very challenging when walking over a bouncing aluminum ladder.
On two saw horses in my backyard I placed a 20' aluminum ladder then put on my crampons and pack and walked across pretending that there is a crevasse below. You can never get enough training!
The art of visualization
Years ago when I was a bodybuilder I would use the art of visualization before I would go to the gym. I would lie on the couch and visualize the workout that I was going to do that day. If I found myself getting stuck mentally at home, you could be sure that my workout would suffer at the gym. I needed to clear my head and visualize the "end goal". It is the same with high altitude climbing. Before any expedition, I visualize each camp and see myself there...I see myself on the summit. It’s very, very important to read as much as you can about the mountain and look at as many photos as you can (in all seasons). When you get to the mountain it should feel like you have already been there. In my mind I already have.
If climbing is about Ego, then stay home. Be sure that you’re climbing for the right reasons. Getting to the top is the goal; success is getting back down safely.
Remember… “IF YOU THINK YOU CAN – THEN YOU CAN!!!!”
Keep it real, Cheer’s